Warm up (600) 6 x 100 choice ...rest 10 sec. Set (450) 3 rounds 3 x 50 on 1:00 ...50 kick, 50 drill, 50 swim Set (450) 3 x 150 on 2:15 ...breathing 3/5/7 by 50 Set (2000) (150, 125) x 4 rounds, all on 2:00 (125, 100) x 4 rounds, all on 1:40 Cool down (200) 200 choice |